Sleep Your Way to Better Health

See which positions will help relieve allergies, acid reflux and more

By Linda DiProperzio

We all know that getting a good night’s sleep is an essential part of staying healthy, but how we sleep also plays a role in keeping us in top form. “The position in which you sleep can determine how well you sleep, as well as how you feel in the morning,” says William Barrett, DC, chief clinical officer at ChiroCare of Minnesota Inc. Whether you suffer from neck pain or seasonal allergies, there are certain sleeping positions that can alleviate the pain as well as prevent a flare-up. Read on to find out how to feel better throughout the night and into the morning, no matter what your health concern.

Pregnancy

According to a survey by the National Sleep Foundation, 78 percent of women have difficulty sleeping during pregnancy. Because the added weight plays a factor, the best position for expectant moms is on their side, says Sam J. Sugar, MD, director of Sleep Services at Pritikin Longevity Center & Spa in Miami. “Lying on your back puts too much weight on your uterus and your bladder, which will only increase those nighttime trips to the bathroom. You want to lie on your side with your legs bent and your head slightly elevated." Keeping your head raised can help with breathing because it moves the baby down and gives the diaphragm more room to move. "And try to lie on your left side as much as possible because it can improve blood flow to the placenta,” Dr. Sugar says. Many pregnant women also find comfort sleeping with a pillow between their legs because it takes some of the pressure off their muscles and joints. Photo: Brand New Images / Getty Images

Acid Reflux

This condition can occur when the valve between the esophagus and stomach isn’t working properly, causing the acidic contents of the stomach to pass up into the esophagus. To relieve symptoms while you sleep, prop your head up—regardless of the actual position you’re sleeping in—says Amy Korn-Reavis, a sleep technologist and respiratory therapist at Emery Medical Solutions in Apopka, Florida. “You can use several pillows for this or buy a wedge pillow. You can also elevate the head of your bed by placing pillows or other cushioning underneath the mattress to raise it up,” she explains. “The reason it helps is that when you lie down flat, the acid can leave through the valve at the top of the stomach and enter the esophagus. Raising the upper part of your body prevents this.” Photo: Brand New Images / Getty Images

Poor Posture

Research shows that poor posture can contribute to back problems; maintaining a neutral spine is key to good posture as it keeps the muscles, ligaments and tendons that attach to your spine working together. “The spine is curved naturally, so sleeping flat on your back with your legs straight places added stress on the muscles, joints and nerves in the back and neck,” says Dr. Barrett. “It is best to sleep on your side or back with bended knees and stay off your stomach.” Always wake up to find yourself on your tummy? Dr. Barrett suggests taping or sewing a tennis ball to the front of your pajamas or nightshirt. “Rolling onto [a tennis ball] will surely wake you up!” he says.Photo: iStockphoto

Snoring

Whether you’re the one sawing logs or it’s your partner keeping you up at night, snoring is a real problem. According to the National Sleep Foundation, snoring affects approximately 90 million American adults. It occurs when the muscles of your throat relax, causing your tongue to fall backward and your airway to narrow. The physical obstruction of the flow of air, along with the tongue’s position, leads to the sound of snoring. “Sleeping on your stomach can relieve the causes of snoring,” says Korn-Reavis. “The tongue and jaw fall forward and are less likely to block the airway.” But if you sleep on your stomach, it’s actually best to sleep without a pillow, says Michael Breus, PhD, author of The Sleep Doctor's Diet Plan. “Using a pillow can put too much strain on your neck and back.” If you find that snoozing sans cushioning is too uncomfortable, consider purchasing an orthopedic pillow designed for stomach sleepers.Photo: Brand New Images / Getty Images

Neck Pain

“If you frequently wake up with discomfort in your neck, lie on your back with a rolled-up towel under your shoulder blades, perpendicular to your body,” suggests Dr. Sugar. “You want your head, neck and back to be in a comfortable, relaxed position during the night. Your pillow shouldn’t prop you up too high (with your chin resting on your chest) or too low (with your head tilted back) while sleeping.” And keep in mind that if you don’t have the right support from your pillow, it’s easy to strain your neck, says Korn-Reavis. “The simple act of replacing an old pillow might give you the support you need.” You may even want to look into an ergonomic or orthopedic neck pillow specifically designed to offer neck support.Photo: iStockphoto

Back Pain

Research shows that 80 percent of Americans will suffer from back pain at some point in their lives. Sometimes it’s a chronic problem that needs to be corrected with surgery, while other times it’s a temporary burden caused by a number of factors, including sleeping in the wrong position. If you have back pain, sleeping on your stomach is the worst thing you can do because it makes it difficult to maintain a neutral position for your spine and puts pressure on joints and muscles. Sleeping on your side can help alleviate some pain because it keeps your spine elongated and prevents you from putting all of your weight on your back muscles. A body pillow placed between your thighs can also work wonders by stabilizing the legs and keeping the strain of your weight off your back. “Most people think of body pillows as something for pregnant women, but I think almost everyone can benefit from one,” says Dr. Breus. Photo: iStockphoto

Seasonal Allergies

When spring is in the air, chances are, if you suffer from allergies, you’re not sleeping well. In a poll by the National Sleep Foundation, 37 percent of Americans said their sleep was impacted by allergies. The best way to drain your nose and throat of congestion is by sleeping in an almost upright position by tucking three or four pillows under your head and upper back, says Dr. Barrett. However, he cautions that this position will only address breathing issues. If continued for several nights, this elevated sleeping position will strain your neck and cause pain. The bottom line: See your doctor for the best course of treatment for your allergies and any breathing problems, and use this position only on nights when you absolutely can’t get any relief.Photo: Robert Decelis Ltd / Getty Images

Wrinkles

“Sleep position can affect facial wrinkles, especially on the side of the eyes ('crow’s-feet') and on the forehead,” says Jeffrey Spiegel, MD, facial plastic surgeon and founder of Advanced Facial Aesthetics in Boston. “It happens when the skin of the face is pushed by our pillows (or arms) into a forward position. The longer you sleep this way, the more likely it is that these wrinkles will become permanently etched into the skin.” The best way to prevent this is to sleep on your back. “This allows the skin to sit in its most natural position, and you can place another pillow under your knees for added comfort.” Photo: Thinkstock

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